Summer squash vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between summer squash and mashed potato
- Summer squash has more vitamin C, vitamin B2, and vitamin B6; however, mashed potato is richer in polyunsaturated fat.
- Summer squash covers your daily vitamin C needs 19% more than mashed potato.
- Mashed potato has 9 times less vitamin B2 than summer squash. Summer squash has 0.142mg of vitamin B2, while mashed potato has 0.015mg.
- Mashed potato contains less sugar.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of summer squash is 13.
Specific food types used in this comparison are Squash, summer, all varieties, raw and Fast foods, potato, mashed.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more IronIron | +12.9% |
| Contains more CopperCopper | +45.7% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +78.6% |
| Contains more CalciumCalcium | +20% |
| Contains more PhosphorusPhosphorus | +55.3% |
| Contains more SeleniumSelenium | +300% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin B2Vitamin B2 | +846.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +81.7% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin AVitamin A | +330% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B3Vitamin B3 | +121.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +96.7% |
| Contains more CholineCholine | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17mg | 0mg | 19% |
| Sodium | 2mg | 306mg | 13% |
| Vitamin B2 | 0.142mg | 0.015mg | 10% |
| Polyunsaturated fat | 0.089g | 1.342g | 8% |
| Vitamin B6 | 0.218mg | 0.12mg | 8% |
| Folate | 29µg | 9µg | 5% |
| Starch | 12.1g | 5% | |
| Calories | 16kcal | 89kcal | 4% |
| Fats | 0.18g | 2.82g | 4% |
| Carbs | 3.35g | 14.65g | 4% |
| Vitamin B3 | 0.487mg | 1.08mg | 4% |
| Vitamin A | 10µg | 43µg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B1 | 0.048mg | 0.015mg | 3% |
| Manganese | 0.175mg | 0.098mg | 3% |
| Vitamin B5 | 0.155mg | 3% | |
| Phosphorus | 38mg | 59mg | 3% |
| Vitamin K | 3µg | 5.9µg | 2% |
| Saturated fat | 0.044g | 0.577g | 2% |
| Monounsaturated fat | 0.016g | 0.72g | 2% |
| Copper | 0.051mg | 0.035mg | 2% |
| Vitamin E | 0.12mg | 0.42mg | 2% |
| Selenium | 0.2µg | 0.8µg | 1% |
| Fructose | 0.95g | 0.2g | 1% |
| Protein | 1.21g | 1.65g | 1% |
| Potassium | 262mg | 286mg | 1% |
| Choline | 6.7mg | 13.4mg | 1% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Fiber | 1.1g | 1.3g | 1% |
| Net carbs | 2.25g | 13.35g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Calcium | 15mg | 18mg | 0% |
| Iron | 0.35mg | 0.31mg | 0% |
| Sugar | 2.2g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.042mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.065mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.041mg | 0% | |
| Valine | 0.053mg | 0% | |
| Histidine | 0.025mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +18.9% |
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +1466.7% |
| Contains more CarbsCarbs | +337.3% |
| Contains more OtherOther | +103.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -92.4% |
| Contains more Mono. FatMonounsaturated fat | +4400% |
| Contains more Poly. FatPolyunsaturated fat | +1407.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +275% |
| Contains more FructoseFructose | +375% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +233.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
